A key factor to ensuring you build lean muscle on the Sassy September Slimdown is creating a daily calorie surplus i.e. you start eating more than your body needs.
Ideally this surplus should be as small as possible; to ensure your health and body fat remains intact over the course of this program. The goal is NOT to get fat, but to simply supply the body with just enough energy to help it recover and grow from your weight training sessions.
By taking some time now to use the information and calculator below to determine your ideal starting point, you’re creating an effective yet sustainable process over the coming months to your goals.
Do not skip this step – it is the critical component to personalizing this fitness challenge for your exact needs and goals.
Please read all the information on the below website and use the built-in calculator to determine the ideal starting point for you.
Calorie and macronutrient calculator -> http://flexible-diet.co.uk
It’s important to track your food intake for 1-3 days prior to changing anything. That’s so you can compare your existing calorie and macronutrient intake to your calculated one.
If you are only a few hundred calories away from your recommended intake, then feel free to transition onto this when are ready to start.
If you find you are already under eating well below (500+ kcals) the calorie recommendations from this calculation, then I’d typically recommend increasing overall calories by 100kcals at time, and assessing every 7-14 days before further changes. For muscle gain, the ideal weight increase is 1-2 pounds per month.
This same process can be applied every 7-14 days, with small adjustments being made when required.
Your protein intake will likely stay the same throughout these adjustments; so adjust your daily fat or carbohydrate intake.
When I talk about adjusting your macronutrient numbers, I’m talking about your daily totals. It’s these that will deliver the results. Of course you can consider the exact breakdown of these for each meal too. You might find you do better with more carbohydrates in the morning, or perhaps less fat in certain meals. This is all about listening to your body and developing a nutrition set up that suits you.
Meal Plan
Breakfast Ideas (Meal 1): Ideally 30-60 min after waking e.g. 7-8 am
Lunch Ideas (Meal 2): Ideally 3-4 hours after meal 1 e.g. 12-1 pm
Snack Ideas (Meal 3): Ideally between lunch and dinner e.g. 4 pm
Green apple, berries or grapefruit
¼ cup pumpkin seeds or sunflower seeds
20 almonds, pecans, or walnuts
Gluten-free rice cakes with 2 TBSP almond butter and cinnamon
Celery and hummus
Carrot sticks and hummus
Hardboiled egg
Green Juice
Coconut milk kefir smoothie
Almond milk unsweetened with hemp protein powder and cinnamon and stevia
Workout Nutrition (if applicable)
During: Workout drink with 500ml of water
Post: Ripe banana with serving of protein powder
Dinner Ideas (Meal 4): Ideally 3-4 hours after meal 3 e.g. 7:30-8:30 pm or 60-120 minutes post workout
At the end of the day if you have any macros leftover you can enjoy them as you see fit.
Supplement Guide
Whey Protein Powder – Health, Strength, Mass builder, Fat loss
Whey protein makes up to 20% of the protein in milk. Whey is the most effective protein for increasing muscle protein synthesis, the process in muscle cells that results in muscle growth. There are numerous reasons why whey is so effective, such as its high content of branched-‐ chain amino acids (BCAAs) and its ability to boost blood flows to muscles. Suggested Amount: As required but limit to 1-2 servings per day
What is your favorite protein powder?
Vitamin D - Health, Strength, Mass builder, Fat loss
Vitamin D is important for bone health as it enhances the body’s ability to absorb calcium. Yet research shows that vitamin D is critical for so much more than just bone health. Vitamin D has been shown to improve mood, aid immune function, fight off cancers, and keep fat off. Plus, it’s now known to be critical for muscle strength and growth, as well as increasing testosterone levels in males. Most multivitamins don’t contain enough vitamin D so it’s a good idea to take vitamin D supplement in addition to a multi. Suggested Amount: Take 1,000-3,000 IU of vitamin D3 (cholecalciferol – the more potent for of D)
Creatine - Mass Builder, Strength, Energy Production, Health
Made from the three aminos arginine, glycine and methionine, creatine is technically an amino acid supplement, not an individual amino Creatine boosts lean muscle mass gains by about 10 pounds and strength by about 10% in just a few weeks, even in highly training lifters. Creatine helps bolster levels of creatine phosphate, which in turn boosts adenosine triphosphate (ATP), the ultimate energy source for muscles. Suggested Amount: Depending on the form of creatine you use, take about 5g of creatine with your post workout protein shake.
Nitrates (Beetroot Extract) – Health, Strength, Performance, Mass Builder
Nitrates are a compound found in leafy green vegetables and beetroot.
Nitrates break down into nitrites, which circulate in the body and are turned
into nitric oxide (NO) as needed. Elevated NO levels during exercise provide a
variety of benefits. Nitrate supplementation has been shown to improve anaerobic and aerobic endurance, blood flow, and work output, resulting in increased muscle recovery between bouts of exercise. Nitrates improve the body’s ability to produce adenosine triphosphate (ATP) from the food you eat. ATP is responsible for the energy transfer that powers your muscles. High levels of circulating nitrite help the mitochondria in cells produce ATP more efficiently. Suggested Amount: 500 mg of beetroot extract 60-120 minutes before
workout.
ZMA
ZMA is a patented combination of zinc and magnesium aspartate plus vitamin B’s. It benefits are supported by strong clinical research. ZMA increases anabolic hormone levels, including testosterone and IGF-1, which may otherwise be suppressed in athletes and those who train intensely. ZMA also improves the quality of sleep. Better recovery due to enhanced sleep efficiency and increased anabolic hormone levels, as well as greater gains in muscle strength and power, are the ultimate benefits of ZMA supplementation. Suggested Amount: Take one dose of ZMA (ideally 30mg of zinc, 450mg of magnesium and 10.5mg of B6, on an empty stomach) 60 minutes before bedtime.
Workout Nutrition
Workout drink containing Branch Chain Amino Acids (BCAA’s) and lactic acid buffers such as beta alanine. Carbohydrates are optional. Suggested Amount: 1 serving per 30-60 minute workout.
Disclaimer
The information provided to participants of the Sassy September Slimdown is for informational purposes only. I am not a personal trainer, nutritionist/dietitian, or mental health counselor. The content of this challenge is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health provider with any questions regarding your medical condition.
Any exercise program can be strenuous and carries a risk of damage to property, personal injury, illness or death. You participate in this challenge at your own risk. Always obtain a physical examination from a doctor before starting any program and assume all risk if you fail to do so. In consultation with your doctor, you acknowledge and agree that any suggestions for change in nutrition, including the use of any supplements, are entirely your responsibility.
Do not disregard your doctor’s advice or delay in seeking it because of something you have read in the information provided for the Sassy September Slimdown. Reliance on any information provided by The Long and Winding Road to Wellness is solely at your own risk. You acknowledge and agree that you are voluntarily participating in this challenge. In consideration of me running this challenge you hereby here and forever release and discharge and hold harmless The Long and Winding Road to Wellness and its owner, contractors, successors, heirs, and assigns from any and all claims, demands, rights of action, present or future, out of or connected with any participation in the Sassy September Slimdown, including, without limitation, personal or real property damage, injury, illness or death.
